Overall Toning?

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Joined: Jul 13
Posts: 3

Posted: 15 Oct 2013, 09:44
Does anyone have any tips on what exercises to do to tone up(mostly glutts), without my having to do the extreme movements and damage my knees further?

Joined: Apr 10
Posts: 337

Posted: 15 Oct 2013, 13:16
You can try one or both of these:

1. Pelvic Lifts or Bridges: Lie on your back with knees bent up and feet flat on the floor. Raise and lower your hips/pelvis and squeeze your glutes at the top for a second. When you come down in between lifts, don't rest your rear all the way on the floor, just hover above it so you hold a contraction the entire time. Try doing several sets of 10-15 lifts every other day.

2. Hamstring Curls: This one might hurt your knees but might be okay if you have a good mat or folded towel to set your knees on. Get down on all fours (on your hands and knees on the ground). Arms straight and hands under your shoulders. Lift right leg off the ground and extend leg so it's straight out with foot reaching out to wall behind you. Contract your glutes and bend your extended let to bring your heel up to your rear and squeeze for a second, then bring it back to straight/extended. Repeat 10-15 times then switch to left leg. Do a few sets as you are able.

Those are a few I could think of that didn't require putting too much weight or impact on your knees. Squats are great but might be too stressful on the knees. These two exercises can be done slowly as well, just focus on the contraction of muscles and the squeeze at the top of the contraction.

Good luck!

Joined: Jan 13
Posts: 994

Posted: 15 Oct 2013, 22:22
Leg Lift. While standing up straight with both feet next to each other at shoulder width, brace yourself. Life one leg behind you as if performing a leg curl. Breathe out as your left. Inhale as you slowly return it to the floor. 10-15 reps.

Donkey Kick with stability ball: Lean over ball placing both hands and supporting your body weight on the stability ball. Balance on rt foot and kick left foot behind you. 10-15 per leg.

Lie on your left side with your legs at 45 degrees forward and right leg on top of your left. Left right leg without moving your pelvis or lower back. Then straighten your knee. Bend knee and lower to the starting position. 8 times each leg. On the 8th rep, make 8 small counterclockwise circles with your leg. Repeat on the other side. You'll definitely feel this one.

Joined: May 13
Posts: 107

Posted: 16 Oct 2013, 16:48
Have you had a look at Mark Lauren's book 'You Are Your Own Gym'? It came out a few years ago but it has lots of different exercises you could try or adapt.

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